New Ulm CrossFit – WOD

Warm-up

10 Spidermans

5 Good mornings (bar)

5 Back Squat (bar)

10 Alt. Samson stretch

5 Elbows

5 Strict Press

10 Slow wall squats

5 SLD

5 Front Squats

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)